Chapati is a flatbread like food which is generally grilled or baked. It is an Indian food which is even popular in other countries like Pakistan, Bangladesh, Srilanka, etc.
Its size and thickness vary from region to region because of the different sizes of Tava on which Chapati is baked. Still, mostly 15 cm to 18 cm is said to be the perfect diameter for a chapati. Chapati is also known as phulka, roti, safari, etc.
Chapati now becomes a staple food of different regions of India. Especially the people of North India love to eat rice and Chapati together.
Chapati is highly nutritious as we can get 104 calories per Chapati, which means one Roti gives 5% of the total calories requirement per day.
Because of its low calorie, it can be a perfect food for people on a low-calorie diet and diabetic patients. Roti has a high quantity of many nutrients like carbohydrates, fats, vitamins, and minerals and that’s why chapati nutrition is good for health. Here is the list of Indian chapati nutrition values.
Chapati Nutrition Facts 100g
- Carbohydrates = 43.3 g
- Fat = 7.45 g
- Protein = 11.25 g
- Vitamin = 0.2-6.7 g
- Calcium = 93 mg
- Iron = 3 mg
- Magnesium = 62 mg
- Phosphorus = 184 mg
- Potassium = 266 mg
- Sodium = 409 mg
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6 Best Health Benefits Of Indian Chapati Nutrition
Calories in chapati with ghee become almost 1.5 times to its original value with just 1 tsp of ghee. Chapati nutrition is a good source of fibres and gives lots of benefits for a healthy lifestyle like;
1. Chapati nutrition is rich in phosphorus, which works with calcium to make bones strong.
2. Chapati nutrition contains vitamin B1, which is important for glucose metabolism.
3. Chapati can be a portion of good food for diabetic patients as it contains magnesium, which helps in lowering insulin.
4. For a good performance of the brain, Chapati nutrition is very helpful as it contains niacin that helps to improve the function of the brain.
5. Chapati nutrition contains iron that helps to prevent anaemia.
6. For weight loss, Chapati nutrition will be a perfect option as it has low calories.
How to make Indian Chapati?
Chapati is very easy to prepare, and there isn’t any hectic to-do list to find ingredients to get Chapati nutrition.
To prepare Chapati, take a bowl and pour some wheat flour (as per required) and pour some water, then knead the mixture and make a dough. Then cover it with a lid for 15 to 20 minutes.
After that, make small balls from the dough, then take one ball and press it lightly with your palm. Then on a flat surface, dust some dry flour to avoid stickiness of the balls.
Now take a rolling pin and move it over the ball and make a flat and round roti. Now heat a pan and put the roti on it, then bake both the side of the roti by flipping it, and the Chapati is ready to serve.
You can get a roti maker machine which is available in the market. That machine will be a time-saver for you if you want an easily made circular chapati and in a hurry at the same.
All you need to do is to prepare the dough and then take a ball. Lightly press in between your palms and place the ball in between the two surfaces of the machine. Wait for 2-5 minutes, and your Chapati will be ready.
Different flours used to make Chapati
Flour is the main ingredient for Chapati. Although there is a huge variety of flour available in the market, mostly wheat flour is used. The taste of a Roti changes with different flours used. Different Indian Chapati, according to the type of flours is:
1. Wheat flour roti
This Chapati is made up of flour of wheat grain or wholegrain. Wholegrain contains multiple vitamins and minerals and a rich source of dietary fibres.
Taking whole grain in diet can lower the risk of many diseases, mainly heart diseases, cancer, and diabetes. It also lowers low-density lipids and triglycerides.
In comparison to other cereals, wheat flour roti is full of micronutrients that keep you away from several diseases. Wheat flour roti helps you to improve bowel movement and help the good bacteria to grow inside the colon.
Hence the children and adults are recommended to eat wheat flour roti in their daily diets.
2. Multigrain roti
Multi grain flour is said to be the healthiest flour and costly too. It is made by mixing nine types of flours like whole wheat, oats, ragi, maize, chana, bajra, jowar, soybean, and barley.
These flours can be interchanged as per the taste, availability, or any concern. Multigrain roti is generally soft, lighter, and healthier. As multi grain roti contains several flours, it has more nutrition than other roti.
A: Whole wheat flour is good for the gut as it contains dietary fibres.
B: Oats flour contain many minerals like copper, iron, zinc, phosphorus, and hence called a powerhouse. They contain antioxidants which help in regulating blood pressure. Oats also contain beta-glucan, a fibre that helps to keep away from cardiac diseases.
C: Chana or gram flour is a good source of protein. It helps to manage weight and keep you away from cardiac disease, cancer, etc.
D: Maize flour is another nutritional ingredient present in multigrain roti. It is loaded with Omega 6 fatty acids, proteins, vitamin B, dietary fibre, and antioxidants like zeaxanthin. Maize is good for the eyes as it promotes good visions and also keeps you away from several diseases.
E: Ragi flour is a good source of calcium and iron. It is perfect for diabetic patients. It contains many essential amino acids that help you to stay young and healthy.
Chapati with ghee
Most people eat Chapati by spreading ghee over it. Because of the dryness of it, people love to eat Chapati with ghee. It is also said that a spoon of ghee on Chapati is needed to complete a diet.
But Is it good for health to take ghee over Chapati?
One tablespoon of ghee has 120 calories. So if you are spreading one spoonful of ghee, then it means that you are taking more calories inside your body.
Total calories in a chapati with ghee are around 224. You need one or two dishes to eat Chapati. So in total, the intake of calories is more.
Excessive intake of ghee can lead to an increase in weight. People with more than average weight should avoid taking ghee. Ghee on Chapati is no doubt good, but if you avoid ghee, then it would be perfectly fine for your daily diet.
Food to serve with Chapati
Chapati or roti can be taken as breakfast, lunch, and dinner, but it is appropriate for dinner as it makes the body feel lighter and gives good sleep.
As roti is dry, it is a little tough to swallow. So it is served with many foods irrespective of taste. Roti can be served with spicy dishes or even with sweet dishes.
Chapati can be served with different kinds of dals and fried vegetables, especially fried with light oils. It is also served with different vegetables.
Chapati is losing its fame among modern people
One can eat more than 5 chapatis at a time. But as we are growing up, we can see that Chapati is losing its fame among modern people. There can be many reasons for its taste to its preparation time.
The main reason for losing its fame is junk food. Today’s generation is more familiar with junk foods than Chapati. They find junk foods tasty, and hence they prefer junk foods like pasta, noodles, pizza, etc. for their meals.
In this busy lifestyle, when people have less time to cook food for themselves, they prefer either snacks or biscuits or the foods that take less time to be cooked. They find Chapati, a time-consuming recipe.
Why is Chapati healthier than white bread?
As we already mentioned, the white bread that you can buy in any bakery is made with flour produced with certain parts of the wheat grain to achieve a more refined and better-presented product, but lacking in nutrients.
Instead, it is rich in starch and calorie content, so it is not a wise food choice for diabetes patients or people who want to watch their weight.
FAQs On Chapati Nutrition
Q1. Is Chapati good for the gym?
A: Yes, two chapatis are good for the gym.
Q2. Will Chapati make you fat?
A: No, chapati will not make you fat.
Q3. Is Chapati healthier than bread?
A: Yes, Chapati is healthier than bread.
Q4. Is Chapati healthier than rice?
A: Yes, Chapati is healthier than rice.
Conclusive Remarks On Chapati Nutrition
With the nutritious properties of Chapati, it is good for everyone. Knowing this fact, we are still attracted to junk foods more. So we need to experiment with Chapati with different dishes so that today’s generation also loves to eat it and also get the nutrients of Chapati.